Sunday speed work (pt 1)

 10:35

10 sets:
deadlift x 2 (60% max -- 245#)
rest 30 sec
clapping push up x 8 (slow negative, explode off ground)
rest 30 sec

GH raises -- 8 x 4

FLR -- 300 seconds AFAP
for time: 9:34

double unders
AMRAP 30 sec; rest 90 sec x 6

For reps: 52, 57, 63, 58, 56, 67

Daily report

• Body: Quite sore/stiff posterior chain. Better after training.
• Sleep: Good. Well rested. 8 hours.
• Nutrition: Fine. No alcohol last night. Small portion of starch (potatoes/pasta) at breakfast.
• Notes: Good Sunday morning WOD. Focused for entire bout; got through this one pretty quick.
• Cool link of the day: Quite interesting paleo site I've been poking around lately. I am fascinated by this sort of science: The 10,000 Year Explosion

Morning DL/Run

08:30

Warmup (Dynamic swings, Sampson, Jump rope, Abdominal release, Erectors release)

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

15:08

Daily report

• Body: Good.
• Sleep: A little tired.
• Nutrition: Made some paleo chicken tenders last night. Will post link later. Very tasty.
• Notes: Good WOD, but didn't throw myself at it 100%. Broke up ever set of DL's but the first one, and I am strong enough to go unbroken. Runs were done on tredmill @ 2.0% elevation, 6.5-10.5 MPH, 11.5 MPH on last run.

Late night -- OPT programming

20:30

Warmup (Arm swings, stretching, jump rope)

Found the following over at the OPT blog.

TESTING:

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325 Deadlift x 4 reps

Muscle-Up x 2 reps

Rest exactly 8 minutes, and then:

Phase 2

As many rounds and reps as possible in 6 minutes of:

185 Squat Clean x 6 reps

Handstand Push-Ups x 6 reps

Rest exactly 6 minutes, and then:

Phase 3

As many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Burpees

For rounds + reps: 3 rounds + 1 DL; 2 rounds + 3 Cleans; 5 rounds

Daily report

• Body: Sore.
• Nutrition: Good.
• Notes: Good evening workout. A bit more volume than I anticipated. Kept a running clock through the entire thing. Totaled 32 minutes. Feel like I could come back to this and score much higher without an intense WOD in the morning.
• Cool link of the day: Marshawn Lynch.

Deadlifts, Jerks, Burpees

4:30 PM

Warmup (3 rounds: 10 pullups, 10 ring dips, 45 pound overhead squats, 30 second Sampson stretch hold)

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

For loads: 275, 295, 315, 315, 335, 335,  345 (f), 335, 315, 315


5 rounds:
185 pound power clean + 3 split jerks
7 burpees w/ jump over bar

For time: 9:47



Daily report

• Body: Right lat/rhomboid/neck really sore. Must have slept on it wrong. Very uncomfortable. Otherwise, DOMS is subsiding in calves and rest of body is ship shape.
• Sleep: Poor. Really, really need to get this under control next semester. 7 hours.
• Nutrition: Good.
• Notes: Should have planned better for deadlifts. Was trying to hit 365, but that was out of reach considering 60 seconds of rest. These added up really quick... 345 seems much heavier after 6 difficult sets and only 5 minutes of rest. Usually for a max double I would rest 3 minutes or between sets. At the very least I learned from it, next time will be smoother. Metcon felt strong, burpees with jump over the bar is a great exercise.
• Cool link of the day: Sahara desert project aims to power half the world by 2050. Holy crap, this is incredible. Check out the video too.